Three-bean Vegetable Chili
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables, Dairy | Vegetarian | Beans and l, Main dishes, Vegetables, Vegetarian | 6 | Servings |
INGREDIENTS
| 1 | T | Olive oil |
| 1/4 | t | Crushed red pepper flakes |
| 1 | T | Coriander seeds |
| 1 | T | Cumin seeds |
| 3 | Bell peppers, seeded and | |
| chopped red orange and | ||
| yellow | ||
| 2 | Bulbs fennel | |
| 1 | t | Dried oregano |
| 2 | T | Chili powder |
| 3 | Tomatoes, peeled and chopped | |
| OR 16-oz. can diced | ||
| tomatoes | ||
| 1 1/2 | c | Cut green beans |
| 1 3/4 | c | Cooked or canned kidney |
| beans rinsed if canned | ||
| 1 3/4 | c | Cooked or canned black |
| beans rinsed if canned | ||
| 1 3/4 | c | Cooked or canned white |
| beans rinsed if canned | ||
| Water or tomato juice as | ||
| needed | ||
| 1/2 | c | Chopped fresh cilantro or |
| parsley | ||
| Salt and freshly ground | ||
| black pepper to taste | ||
| Shredded cheddar cheese or | ||
| plain low-fat yogurt for | ||
| garnish optional |
INSTRUCTIONS
Delicious and dramatic, this dish is a mosaic of colors. It's easy enough to make for a simple family dinner but impressive enough to serve to guests. And the best part is, one serving contains 11 grams of fiber, nearly half the recommended daily intake of 25 grams per day. IN LARGE HEAVY POT, heat oil over medium heat. Add crushed red pepper flakes, coriander and cumin and cook, stirring often, until seasonings darken slightly. Add peppers, fennel, oregano and chili powder and cook, stirring often, until vegetables begin to soften, about 5 minutes. Add tomatoes and all beans and bring to a boil. Reduce heat to low and simmer, stirring occasionally, for 30 minutes. Add water or tomato juice as needed if too much liquid evaporates. Stir in cilantro or parsley and season with salt and pepper. Serve in shallow bowl, garnished with shredded cheese or yogurt if desired. PER SERVING: 286 calories; 14g protein; 3g total fat (1g sat fat); 50g carb.; 0 chol.; 380mg SOD.; 11g fiber. VEGAN/LACTO Recipe by: Vegetarian Times, March 1998, page 45 Posted to MC-Recipe Digest by Kathleen <schuller@ix.netcom.com> on Apr 20, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 577
Calories From Fat: 82
Total Fat: 9.5g
Cholesterol: 12.4mg
Sodium: 1023mg
Potassium: 1625.7mg
Carbohydrates: 102.6g
Fiber: 27g
Sugar: 12.7g
Protein: 28.7g